Stronger and more Flexible Feet

5 Exercises You Must Do

Begin with feet firmly on the floor, parallel to each other, shoulder distance apart.

1. Toe FanLift and lower your toes. You want your pinkie toe to rise to the same level as your big toe. Repeat 4 times. Then, on the lift, spread your toes as wide as you can 4 times.This exercise will strengthen the muscles in your front lower leg compartment (shin) as well as your toes. Increased strength and flexibility in your toes can lead to a stronger pushoff for runners/walkers and better balance.

2. Great Toe DownLeave all 10 toes up. Press just the big toes down and up. Repeat 8 times. Then do the same with the pinkie toes 8 times. Then alternate big toes and pinky toes 8 times.This exercise develops smart neuromuscular connections (reconnecting) with your feet. Smart feet are the base of a strong, healthy kinetic chain, and can lead to greater function all the way up the body.

3. Rock OutRock onto the outer edge of your foot and then the inner edge a few times loosening up the ankles.This flexible strength exercises for the ankles may lead to a reduction in ankle injuries.

4. Heel RaiseLift just the heel of your right foot so you’re on the ball of that foot. Slowly drop it down to the floor. Repeat 8 times. Then, with the heel lifted, roll the ball of the foot from side to side. Repeat on the other side.In addition to developing flexibility in the forefoot, this exercise helps to stimulate the reflexology points in your feet that correspond to the heart and lungs a great exercise to do prior to a cardio workout

5. DomingGrip the ground with your toes and release. (Grip it rather than curl the toes under.) Repeat 4 times.This exercise stimulates the movement of the arch lifting (called “doming”).

Take a few minutes to do these moves each day. You should find this will improve your balance, flexibility and alignment so you’ll get more from whichever form of exercise you enjoy the most.

RIVERA FOOT & ANKLE: At Orlando H.Rivera DPM, our priority is to deliver quality care to informed patients in a comfortable and convenient setting. When you have problems with your feet, you need to turn to a podiatrist who listens and responds… an experienced doctor who knows the field and can effectively diagnose and treat your needs… a friendly physician who counsels you on the best ways to maintain and improve your health. Our physician(s) meet all these criteria. Plus, you benefit from a dedicated team of trained professionals who give you the individualized attention you deserve.